Sengoli: Carl Weaver
Letsatsi La Creation: 23 Hlakubele 2021
Ntlafatsa Letsatsi: 22 Phuptjane 2024
Anonim
Motsoako ona oa Copycat Kodiak Pancake o Monate Joalo ka Thekiso ea 'Nete - Mokhoa Oa Bophelo
Motsoako ona oa Copycat Kodiak Pancake o Monate Joalo ka Thekiso ea 'Nete - Mokhoa Oa Bophelo

Litaba

Ka ponahalo ea bona e bonolo, e fofang joaloka leru, botumo bo monate kamehla, le bokhoni ba ho ba le litokisetso tse fe kapa li fe tseo pelo ea hao e li lakatsang, lipanekuku li ka nkuoa habonolo e le lijo tsa hoseng tse se nang sekoli. Empa li-flapjacks li na le sekoti se le seng se li sitisang ho fumana kamohelo: Li-carb tsa tsona tsohle tse ntlafalitsoeng le tsoekere e ekelitsoeng li ka u siea u soahlamana ka hora ea 11 hoseng, u sa itokisetsa ho hlola lits'ebetso tsohle, ho ikoetlisa le li-binges tsa Netflix tseo u neng u li rerile bakeng sa letsatsi leo.

Lehlohonolo bakeng sa hau le litakatso tsa hau tsa lijo tse se nang boiketlo, metsoako ea lipanekuku e u fa monyetla oa ho ja botle bohle ba lijo tsa hoseng ntle le ho robala nakoana feela hamorao. Ha Kodiak Cakes Power Cakes (E reke, $ 17 bakeng sa mabokose a 3, amazon.com) ke motho ea ratehang ka ho fetesisa lefapheng la metsoako ea ho baka, a tšoere sebaka e le se kopane ka ho fetesisa sa manyepe ho Amazon, ha se hakaalo hore se molemohali bakeng sa sepache sa hao. Ke 'nete hore motsoako o kokotella tatso ea sejoana sa khale sa lebese leo u ka se fumanang lijong tsa lebenkeleng le e fana ka ligrama tse 14 tsa protheine ha ho sebetsoa. Empa ka $ 6 pop, ho thata ho lokafatsa ho sebelisa chelete e eketsehileng ha lebokose la motsoako o tloaelehileng (E reke, $ 4, amazon.com) e tla khotsofatsa kuku e chesang e ts'oaroang ka tlase ho halofo ea litšenyehelo ka ounce, leha e sa ' ha e na tekanyo ea pelo ea protheine.


Joale, o ka ba le tse ntle ka ho fetisisa lefatšeng ka bobeli ka motsoako ona oa li-pancake oa Kodiak. E entsoe ke Jessica Penner, RD, motsoako ona oa DIY Kodiak pancake e batla e tšoana hantle le motsoako oa OG, o nang le phofo e tšoanang ea oat, phofo ea koro, Whey protein, phofo ea buttermilk le lisebelisoa tse ling tse etsang hore li-flapjacks li foforehe ebe lia tlala uena.

'Me ka ho kopitsa metsoako hoo e batlang e le T, Penner o ile a khona ho etsa motsoako oa protheine pancake o nang le litšobotsi tse nang le phepo e tšoanang le ea Kodiak. Karolo e le 'ngoe ea motsoako oa copycat e fana ka ligrama tse 14 tsa protheine le ligrama tse 3 tsa tsoekere (joalo ka motsoako oa pancake oa Kodiak) mme e na le gram e le 'ngoe feela ea lik'habohaedreite, lik'hilojule tse ling tse hlano, le gram e le 'ngoe ea fiber ho feta thekiso ea sebele, ho latela Penner.

Mabapi le ho kha phofo ea protheine, Penner o khothaletsa ho sebelisa protheine e sa rateheng ea Whey protein (E reke, $ 27, amazon.com) ka motsoako oa hau oa protheine ea pancake ho fapana le hore protheine ea Whey e tsepamise mohopolo ho fumana protheine e phahameng ka ho fetisisa ts'ebetsong le ho netefatsa hore ha ho na li-sweeteners tse sa hlokahaleng tse tlatsitsoeng ho motsoako. Hape, whey protein e itšehla thajana ka boeona, ho bolelang hore o ka e kenyelletsa habonolo kalafong efe kapa efe, o re. Ha u ntse u ka sebelisa li-protein tse monate, tse kang mefuta ena ea chokolete (Buy It, $25, amazon.com), ha u kopanya, ho etsa joalo ho ka eketsa monate, kahoo nahana ka ho fokotsa tsoekere ka risepe, ho eketsa Penner. 'Me haeba u ela hloko whey kapa u batla ho sebelisa protheine e tsoang semeleng phofo (E reke, $ 27, amazon.com) ho fapana, ho ka khonahala hore ue kenye ka har'a motsoako oa pancake; leha ho le joalo, e kanna eaba u ntse u lahlela li-additives tse boletsoeng kaholimo ho motsoako, ka hona u ka tlameha ho fetola hore na u sebelisa tsoekere e kae. (BTW, risepe ena e bonolo ea pancake ke mahe, lebese le mahala ea gluten.)


Litaba tse ling tse monate: Protheine ena kaofela e tla le melemo ea bophelo bo botle. Ho noshing ka protheine nakong ea lijo tsa hoseng ho etsa hore u ikutloe u khotše kapele le ka nako e telele ho feta ha u e ja lijong tsa mots'eare kapa lijong tsa mantsiboea, ho latela phuputso e phatlalalitsoeng ho Journal ea Machaba ea Botenya. Ho feta moo, ho ja lijo tsa hoseng ka lijo tse nang le protheine e ngata le tse tlase tsa glycemic (nahana: oats e kolobisitsoeng le lijo-thollo) ho amahanngoa le matla a phahameng, 'me protheine ea whey e matlafatsa ho khora ho feta mefuta e meng ea protheine, ho latela thuto ea 2011. . Phetolelo: Motsoako ona oa protheine ea pancake o tla netefatsa hore mpa ea hau ha e hoele seneke le kopi ea bobeli ea kofi hang kamora lijo tsa hoseng.

Sebakeng sa ho rarolla motsoako o se nang protheine kapa khafetsa ho hlama hlama e eketsehileng ho reka e majabajaba lebenkeleng lebenkeleng beke le beke, shapa sehlopha se seholo sa kopi ea Penner ea Kodiak pancake. Ha o na ho boloka chelete feela kamora nako e telele, empa o tla khona ho ba le li-pancake tse pakiloeng ka protheine - mme ho joalo, ho amoheleha ka botlalo ho li ja lijong tsa mantsiboea.


Copycat Kodiak Protein Pancake Remix

E etsa: 1 ho sebeletsa (li-pancake tse 5 ho isa ho tse 6)

Nako ea ho itokisa: metsotso e 10

Nako ea ho pheha: Metsotso e 10

Lisebelisoa:

Bakeng sa motsoako o omileng:

  • 1 senoelo sa li-oats tse halikiloeng
  • Likotlolo tse 1 1/2 phofo e feletseng ea koro
  • kopi e le 'ngoe (75 g) whey protein isolate (eseng ho tsepamisa maikutlo)
  • 4 1/2 tsp buttermilk phofo, boikhethelo
  • 1 tbsp tsoekere e sootho
  • 1 tbsp phofo e bakang
  • 1/2 tsp letsoai

Bakeng sa li-pancake:

  • 1/2 lebese la senoelo
  • 1 lehe
  • Botoro kapa oli e phehang bakeng sa pane

Litsela:

Bakeng sa motsoako o omileng:

  1. Ho blender kapa processor ea lijo, hula li-oats ho fihlela o fumana phofo e bobebe.
  2. Hlakola phofo ea oat hammoho le lisebelisoa tse ling tse omeletseng ho fihlela li kopane.

Bakeng sa li-pancake:

  1. Bakeng sa ho sebeletsa e le 'ngoe, otla hammoho kopi e le 1 ea motsoako o omileng le lebese le lehe ho fihlela li kopantsoe.
  2. Chesa botoro kapa oli ka pane e kholo mochesong o mofuthu. Tšela scoop ea batter ka pane e chesang. Pheha metsotso e 2-3 kapa ho fihlela li-bubble tse nyane li qala ho theha.
  3. Flip 'me u phehele metsotso ea 2 ka lehlakoreng le leng.
  4. Sebeletsa ka litholoana, likolete tsa chokolete, sirapo ea maple, kapa ntho efe kapa efe eo u e lakatsang.

Recipe ena e ile ea hatisoa hape ka tumello ea Jessica Penner, R.D., oa Botsokothong.ca.

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